Friday, March 4, 2011

Black Bean and Corn Salsa

If you are looking for something a bit healthier to snack on while you watch those big bowl games, this is one of my family's favorites.  It's very healthy, low fat, high in fiber and vitamins. We love it as a dip with tortilla chip "scoops," while some members of the family enjoy it as a side dish.  It's easy, colorful, and well balanced - the sweet corn of summer, the tang from the balsamic vinegar and lime juice, the fiesta bite of fresh cilantro... MmmMmm!

I've even gotten hesitant veggie-phobe teens to try it... simply because it looked so colorful and pretty.  And yep, they came back for more.  Score!

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Ingredients:

  • 1 can black beans, drained and rinsed well 
  • 1 can sweet corn niblets, drained
  • 2  Roma tomatoes, diced 
  • 1/2 large - 1 whole small cucumber, diced small
    • (seeds removed if you'd like)
    • If you don't care for cucumbers, leave out
  • 1/2  - 2/3 cup each green bell pepper, red/yellow bell peppers, diced
  • 1/2 cup purple onion, diced 
  • 2 jalapenos, diced - seeded for mild, with seats for spicy 
  • 1  handful (about 1/2 cup) fresh cilantro, cut into small pieces 
  • 2 large limes, juiced
  • to taste - a nice, aged balsamic vinegar 
    • probably at least a 2 - 3 + Tbsp or more
  • to taste - extra virgin olive oil 
    • at least 3 - 4 + Tbsp or more
  • to taste kosher salt 
  • to taste fresh cracked pepper 
Method:
Cut up and mix everything. 
1 can black beans, rinsed really well
1 can of corn niblets, drained
2 Roma tomatoes, chopped
chopped cucumber, optional.
diced and seeded jalapenos.  Leave the seeds in for more heat.
diced bell peppers and purple onions
1/2 cup cilantro, rough chopped
You can take a look at this rainbow of colors and see all of the nutrition you are getting in here, in addition to how addicting and delicious this recipe is!  So many vitamins, minerals, antioxidants, super high fiber!  You can feel great about this!
Isn't this beautiful?!
juice of 2 large limes
extra virgin olive oil
aged balsamic vinegar
kosher salt to taste
black pepper to taste
Adjust the flavors on anything and everything you'd like for heat, etc.  Some in my family like it hot.  Others can't really take the heat.  I enjoy lots of lime!

Allow to marinate for a while.  That's all there is to it!  BIG bag of tortilla chips!
I like this in a couple of different ways.  First, as a salsa with a big bag of "scoop" tortilla chips.   But I also really enjoy it as a salad alongside my Creamy "Work Week" Chicken Enchiladas as a side dish, or even as a topper.  REALLY!  

I hope you enjoyed this recipe!

There are hundreds more in my Recipe Index, just waiting to be chosen and cooked! 

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Here are some bonus recipes for you.
Greek Tortellini Chicken Salad 

Tzatziki 

Creole Red Snapper 

High Class Shepherd's Pie 

Butter pecan sweet potatoes 

Mongolian Beef 

Tiramisu 

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